Fiber Rich Recipes – Healthy Stuffed Peppers

Ingredients :

3 to 4 red bell peppers, yellow or green can also be used, cut into halves.

For the stuffing of the peppers:

  • Couscous – 1 cup
  • Olive oil – 2 tbsp
  • Garlic – 1 tsp chopped
  • Onions – 1 no chopped
  • Boiled chickpeas – 1/4 cup
  • Boiled green peas – 1/4 cup
  • Mint and coriander – 2 tbsp each
  • Salt, pepper, herbs, chili flakes to taste
  • Chopped tomatoes – 1 small
  • Tahini paste – 2 tsp
  • Grated cheese – 2 tbsp
  • Lime juice – 2 tbsp
  • Assorted nuts like cashews and raisins for garnish
Method:
  1. Prepare all the ingredients for the recipe.
  2. Apply little olive oil on the cut peppers and place them in an oven for 10 to 12 mins at 150 degrees celsius, remove and keep aside.
  3. Heat oil, add garlic, onions, saute them for 2 mins, add in the rest of the ingredients one by one and mix well.
  4. Add the couscous with double the quantity of hot water, add in the seasonings and spices, cover and let it simmer until its cooked.
  5. Turn off the flame, add in the lime juice, cheese, tahini paste and mint-coriander, mix well.
  6. Stuff the peppers with this yummy filling and garnish with seeds like flax or pumpkin or some greens and nuts for garnish.
Chef’s variations:
  • For a simpler option try using semolina or sooji in place of the couscous and make it similarly with a touch of Indian spice or tempering with mustard and curry leaves and some coconut towards the end.
  • For options on non-veg, we can use sliced chicken tikka with the couscous, grilled cubes of paneer, soy chunks, grilled or baked eggplant in tomato sauce, poached fish or prawns, sliced roasted meat as well.

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Dr. Kaviraj Khialani - Master Chef
A passionate, committed, and competent chef who was awarded the prestigious Bharat Vidya Ratan Award received in 2019 and the Best Chef Asia award received in February 2020, the field of culinary and hospitality education. He has worked with the Taj group of hotels and Kuwait Airways, is considered to be a culinary guru, mentor, and has been an academician in the hospitality industry for over 20 years. He has a few books to his credit like Arabic cookery, Filipino Cookery, 100 ways with Fusion Foods, Lockdown Cooking, Quarantine Memories with Food, and the most awaited Life of a Hotel Management Student. He says "I want to be known as one who could always do something different with a touch of class and a twist of taste".